Strength:
Bench Press Wk 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Rule of 8 on the final set.
GP and OP WOD:
Every 1:30 for 12 minutes
1 Power snatch +
1 Hang power snatch +
1 Hang squat snatch
Ascending load
There are still slots left for this weekends Subway Series Event 2. Register here. We also still need volunteers for judging, set up and general flow managers. Speak with Beth or sign upon the sheet by the whiteboard.
WORKOUT 1:
“NOT LEGLESS WITH A HEAVY BALL”
RX DIVISION
For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs
SCALED DIVISION
For Time:
27 Wall Ball Shots, 20/12# to 9’
10 Rope-Assisted Pull-Up
21 Wall Ball Shots
8 Rope-Assisted Pull-Up
15 Wall Ball Shots
6 Rope-Assisted Pull-Up
9 Wall Ball Shots
4 Rope-Assisted Pull-Up